The Target: Your thighs, hips, shoulders and triceps
Hold a pair of dumbbells next to your shoulders and stand with your feet shoulder-width apart [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Now push yourself back up, but as you do, press the dumbbells overhead until your arms are completely straight [C]. Lower the dumbbells back to the starting position. That's one repetition.